GMO Fit Friday: Egyptian Edamame Stew
A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.
4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutesIngredients
- 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
- 1 tablespoon extra-virgin olive oil
- 1 large onion, chopped
- 1 large zucchini, diced
- 2 tablespoons minced garlic
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/8 teaspoon cayenne pepper, or to taste
- 1 28-ounce can diced tomatoes
- 1/4 cup chopped fresh cilantro, or mint
- 3 tablespoons lemon juice
- Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
- Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
- Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.
- Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the "pods." For this recipe, you'll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.
Per serving: 257 calories; 8 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat
From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)